CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Bike

10 Banded Side Steps

5 Kang Squats

10 PVC Pass Throughs

5 Around the Worlds

:30 Thoracic Stretch

R1) Pigeon

R2) Spider-Man Walk

Strength

Back Squat (Build to a max 5 rep)

Compare to the weight you hit when we started the squat waves.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Ab-Mat Situps

10 Overhead Squats (95/65)

10 Deadlifts (95/65)

Core

3 rounds :

Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M

Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs

Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc